The protein-first strategy to avoid visceral fat

Hello again from Southern Spain!

I am going to miss my dad. Although we argue a lot, he has put up with me like no one else, from my first protein shake to meeting my first girlfriend, and for kicking my butt when he had to.

He also witnessed everything in my wellness journey, including how I followed all the fad diets that tanked my hormones and led to an eating disorder in 2015.

One of the main drawbacks of those diets was losing my hard-earned muscle mass, the cornerstone of longevity, which serves as a reservoir for fuel and glucose (the more muscle you have, the safer you are and the better your ability to store extra calories safely).

So today, I will give you a solution to keep your muscle, stay full, and age healthily, keeping visceral fat at bay.

Added weight translates to an extra 4 pounds experienced by your knee joints, 6 pounds when climbing stairs, and 8 pounds when running. Imagine what 20 extra pounds will feel like. These things matter in your elder years.

The Strategy: Avoid the build up of visceral fat

Total body fat includes both subcutaneous and visceral fat. Subcutaneous fat is where the body prefers to store excess energy. But there's a limit to how much energy each person can store. When you consume more energy than your body needs, the excess spills over.

This overflow can go into visceral fat, surrounding organs like the heart and pancreas. This type of fat is particularly harmful and can lead to a myriad of health issues like insulin resistance or type 2 diabetes.

The Tactic: A flexible eating plan that prioritises protein

3 truths about protein most people don’t want to hear:

• RDA recommendations are very low, especially for aging individuals.
  → Aim for 1.6-2g per kg of body weight or 1g per lb of body weight

• If you are not thinking about deliberately consuming protein, you’ll under-consume it, therefore, you need to plan and be thoughtful.

• How do you want to divide your protein? 3-4 servings per day.
  → Each intake needs to be sufficiently large (above 15 grams) so it is not used for fuel by the liver and is used instead for building muscle.
  → Aim for anywhere between 30-50 grams per serving

The Habit: The correct order of meals and foods

→ During a meal, eat protein first.
→ Your first 3 should be almost all protein.
→ If hungry, the first thing you should eat is protein.

Why?

1. Protein leverage effect: Higher protein intake reduces overeating.
   → If you start by eating protein in any meal, you will naturally eat less.

2. Thermogenic properties: Protein boosts metabolism more than carbs or fats.
   → Prioritising protein will burn 20%-25% of the calories you eat.

3. Satiety: Protein keeps you fuller longer. It has the highest satiating effect.
   → Want to eat less? Prioritize protein.

4. Muscle protection: Prevents muscle loss during dieting.
   → During weight loss, most people lose more muscle than fat simply because they under consume protein.

5. Fat storage: Excess protein is rarely stored as fat.
   → Conversely, it is excreted as urine.

6. Preloading: Consuming protein before meals curbs overeating.

7. Aging: Higher protein intake counters muscle decline with age.
   → The older we get, the more protein we need, and the more frequently we need protein. Eating once or twice a day is counterproductive.

Executive of the week, AJ, Private Equity

How did we do this?

1. Adjusted protein intake according to his age.

2. Set up the appropriate protein cadence for his trip demands.

3. Revamped his outdated training regimen and reduced it to three times a week.

That’s it for today,

Until next time,

Become an asset, not a liability, to those around you.

P.S. For those who don’t know, I offer a one-on-one coaching system for executives who want to work directly with me. I teach you everything you need to become independent in managing your fitness. We address your health markers, optimize your hormones, and improve your body composition—all in a way that fits your busy lifestyle. Click here to apply and book a free introductory call with me.